Choose a diet moderate in sugars

Sugars come in many forms

Sugars are carbohydrates. Dietary carbohydrates also include the complex
carbohydrates starch and fiber. During digestion all carbohydrates except fiber
break down into sugars. Sugars and starches occur naturally in many foods that
also supply other nutrients. Examples of these foods include milk, fruits, some
vegetables, breads, cereals, and grains. Americans eat sugars in many forms, and
most people like their taste. Some sugars are used as natural preservatives,
thickeners, and baking aids in foods; they are often added to foods during
processing and preparation or when they are eaten. The body cannot tell the
difference between naturally occurring and added sugars because they are
identical chemically.

Sugars, health, and weight maintenance

Scientific evidence indicates that diets high in sugars do not cause
hyperactivity or diabetes. The most common type of diabetes occurs in overweight
adults. Avoiding sugars alone will not correct overweight. To lose weight reduce
the total amount of calories from the food you eat and increase your level of
physical activity (see here).

If you wish to maintain your weight when you eat less fat,
replace the lost calories from fat with equal calories from fruits, vegetables,
and grain products, found in the lower half of the Food Guide Pyramid. Some
foods that contain a lot of sugars supply calories but few or no nutrients (box 12). These foods are located at the top of the Pyramid.
For very active people with high calorie needs, sugars can be an additional
source of energy. However, because maintaining a nutritious diet and a healthy
weight is very important, sugars should be used in moderation by most healthy
people and sparingly by people with low calorie needs. This guideline cautions
about eating sugars in large amounts and about frequent snacks of foods and
beverages containing sugars that supply unnecessary calories and few nutrients.

Sugar substitutes

Sugar substitutes such as sorbitol, saccharin, and aspartame are ingredients in
many foods. Most sugar substitutes do not provide significant calories and
therefore may be useful in the diets of people concerned about calorie intake.
Foods containing sugar substitutes, however, may not always be lower in calories
than similar products that contain sugars. Unless you reduce the total calories
you eat, the use of sugar substitutes will not cause you to lose weight.

Sugars and dental caries

Both sugars and starches can promote tooth decay. The more
often you eat foods that contain sugars and starches, and the longer these foods
are in your mouth before you brush your teeth, the greater the risk for tooth
decay. Thus, frequent eating of foods high in sugars and starches as
between-meal snacks may be more harmful to your teeth than eating them at meals
and then brushing. Regular daily dental hygiene, including brushing with a
fluoride toothpaste and flossing, and an adequate intake of fluoride, preferably
from fluoridated water, will help you prevent tooth decay (box 13).

ADVICE FOR TODAY

Use sugars in moderation -- sparingly if your calorie needs are low. Avoid
excessive snacking, brush with a fluoride toothpaste, and floss your teeth
regularly. Read the Nutrition Facts Label on foods you buy. The food label lists
the content of total carbohydrate and sugars, as well as calories.